How to Do the Marichi Forward Bend in Yoga

There are many yoga poses that pay homage to the Marichi, a respected sage and son of Brahma. Marichi B, or the Marichi forward bend requires great flexibility and patient practice to create a deep stretch for the spine, arms and legs.

Difficulty: Moderate

Instructions

1. Enter the staff pose with your spine tall and your legs extended in front of you. Exhale as you bend the left knee, keeping the leg close to the ground. Draw your left heel as near to your groin as you can. Pick up your foot with both hands and place the top of the foot on your upper right leg.

2. Inhale into this position and then exhale. Bend your right knee so that it lifts towards the sky with your right foot planted flat on the floor, close to your right hip.

3. Wrap your hands around the front of your right knee and take a few deep breaths, lifting up through the spine and getting comfortable in the pose. On an exhale, lean your torso forward with your spine straight.

4. Extend your arms behind you, wrapping your right arm around your right leg. Grip your left wrist in your right hand. Lean as forward as you can without lifting your left hip from the ground or curving your spine.

5. Hold the Marichi forward bend for five full breaths and then exhale, lifting your spine and releasing your arms. Extend your legs and repeat the pose on the opposite side.

Tips & Warnings

• If you can't lift your foot onto the opposite thigh, allow it to rest on the floor or remain lifted on a yoga block until you gain the flexibility necessary.
• If you can't quite grip your wrist behind you, work with a yoga strap until you can.

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